Reverse Incline Dumbbell Flyes

Exercise Tips

  • Keep your elbows bent the entire time
  • Keep your body flat to the bench
  • Your whole body should be stationary except for
    your arms

Reverse Incline Dumbbell Flyes

This exercise targets the back of your shoulders and provides a low cardio benefit. It also works your back.

Muscle Group

Posterior Deltoids (Rear Shoulders), Back


1 Day a Week to
3 Days a Week


Dumbbells, Incline Bench

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders), Back

Equipment: Dumbbells, Incline Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Position yourself on an incline bench so the seat is inbetween your legs, knees bent and touching the ground. Your torso and upper body will be flat against the bench. Hold a dumbbell in each hand with an overhand grip, arms hanging over the sides and hands almost touching underneath the bench. Rest your chin on the bench also.

  1. 1 Exhaling, slowly raise both your
    arms up while keeping your elbows bent until they are parallel with the ground at shoulder level.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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